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Alex Leonidas Novice Program (AlphaDestiny)

by Dar-El
88 athletes joined

Program Description

This is a novice program designed for first year lifters. If you cannot bench 225×5, squat 315×5, and deadlift 405×5, then you are probably a novice lifter. A simple way to assess your training level is if you can still make linear progress workout to workout. If the answer is yes, then you’re a novice lifter. This means you must build your foundation with a simple program like this. So check your ego at the door, and prepare to make the best gains of your entire life.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 04, 2024 06:45
  • Last Edited
    Jul 28, 2025 05:18

Summary

Unlock your potential with the Alex Leonidas Novice Program, a structured 12-week journey designed for those new to strength training. Committing just three days a week, you'll engage in a balanced mix of compound lifts, including Box Squats, Overhead Presses, and Trap Bar Deadlifts, all aimed at building foundational strength and muscle. Each workout is crafted to challenge you while ensuring proper technique, making it perfect for beginners ready to elevate their fitness game. Equip yourself with a full gym and get ready to transform your body!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Plank (Weighted)
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Plank (Weighted)
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Plank (Weighted)
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Plank (Weighted)
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Plank (Weighted)
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Plank (Weighted)
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Plank (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Plank (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Plank (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Plank (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Plank (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Plank (Weighted)
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Plank (Weighted)
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Plank (Weighted)
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Plank (Weighted)
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Plank (Weighted)
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Plank (Weighted)
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Floor Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Pendlay Row
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Tricep Extension (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
5
Preacher Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 10
6
Stiff Leg Deadlift
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
7
Plank (Weighted)
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Barbell)
2
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Trap Bar Deadlift
2
4-6 reps
RPE 8
4
Bench Press (Close Grip)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chin-Up (Weighted)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
6
Plank (Weighted)
3
1 mins
RPE 9
Week 1
1 / 12 Weeks
Day 2
1
Box Squat (Barbell)
2 Sets
1 Set
4-6 Reps
4-6 Reps
@8
@9
2
Overhead Press (Barbell)
2 Sets
1 Set
4-6 Reps
4-6 Reps
@8
@9
3
Trap Bar Deadlift
2 Sets
4-6 Reps
@8
4
Bench Press (Close Grip)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
5
Chin-Up (Weighted)
2 Sets
1 Set
3-5 Reps
3-5 Reps
@8
@9
6
Plank (Weighted)
3 Sets
1 mins
@9
Day 1
1
Box Squat (Barbell)
2 Sets
1 Set
4-6 Reps
4-6 Reps
@8
@9
2
Floor Press (Barbell)
2 Sets
1 Set
4-6 Reps
4-6 Reps
@8
@9
3
Pendlay Row
2 Sets
1 Set
4-6 Reps
4-6 Reps
@8
@9
4
Tricep Extension (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@10
5
Preacher Curl (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@10
6
Stiff Leg Deadlift
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
7
Plank (Weighted)
3 Sets
1 mins
-
Day 3
1
Box Squat (Barbell)
2 Sets
1 Set
4-6 Reps
4-6 Reps
@8
@9
2
Floor Press (Barbell)
2 Sets
1 Set
4-6 Reps
4-6 Reps
@8
@9
3
Pendlay Row
2 Sets
1 Set
4-6 Reps
4-6 Reps
@8
@9
4
Tricep Extension (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@10
5
Preacher Curl (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@10
6
Stiff Leg Deadlift
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
7
Plank (Weighted)
3 Sets
1 mins
-